Amazing Grace by Rita Milios

1. Find a comfortable place and relax your body completely. Place all your attention on your breathing, noticing how your lungs expand and your diaphragm recoils as you relax into a quiet meditative state. Once you are relaxed completely, imagine on your mental screen a stage like actors and actresses use. On this stage picture both yourself and the one you need to forgive. (This may be another person or it may be an aspect of yourself, one of your “shadow” parts.)

2. First state the reasons for your non-forgiveness to the other person/part. Take as much time as you need. Let out all your frustration, anger, and hurt. Get your feelings fully out into the open, and be perfectly clear about how you feel.

3. Then let the other person or part of you have a turn. Stand quietly as the other tells his or her side of the story, the reasons he or she acted the way they did. Do not interrupt; just listen, and you may be surprised at what you hear.

4. When the other has finished, send him or her love. Imagine it as a large pink cloud (representing unconditional love) emanating from your body and passing between the two of you to envelop the other. As the pink cloud surrounds the other (person or part of yourself), see their image begin to fade and dissipate into the cloud, until they become just a part of the cloud itself. Then see the pink cloud dissipate completely, until there is nothing left of it. As the cloud dissipates, say to yourself, I forgive you. I release you from my life. Say this three times. Feel the weight lifting from your shoulders. Feel the exhilaration and freedom gained by no longer being bound to this person or shadow part. Feel the peace of mind this release brings, and bask in these positive emotions for a few moments. Then say emphatically to yourself, I love and approve of myself.

5. Take in a few deep breaths and slowly return to your normal, fully conscious state. Open your eyes, feeling refreshed and rejuvenated, peaceful and full of loving energy.